Comparing Nutrients in 7 ounces Boiled Carrots VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Boiled Carrots	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	27.4% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	108% 1.72g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	72% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	109% 142g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	41% 29.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.99% 0.71g	2.4% 1.75g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.79g	% 3.08g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 18.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.43% 0.67mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	184% 4.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Crackers, wheat, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Crackers, wheat, reduced fat:

• 7 ounces of Boiled Carrots have more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 9.5 times more Vitamin B1, 6.1 times more Vitamin B2, 7.9 times more Vitamin B3, 2.2 times more Vitamin B5, 9.1 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Crackers, wheat, reduced fat provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Crackers, wheat, reduced fat:

• 7 ounces of Boiled Carrots have 33 times more Water than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 2.7 times more Calcium, 13.1 times more Copper, 14.8 times more Iron, 4.7 times more Magnesium, 13.7 times more Manganese, 8.6 times more Phosphorus, 14.9 times more Selenium, 13.4 times more Sodium and 8.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Crackers, wheat, reduced fat contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, wheat, reduced fat contain 12.7 times more Energy, 74.3 times more Fat, 70.4 times more Saturated Fat, 867 times more Omega 3, 71 times more Omega 6, 8.7 times more Carbohydrate, 4.4 times more Sugars and 12.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Crackers, wheat, reduced fat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein